bikram yoga

Bikram Yoga

Twenty-Six Postures & Two Breathing Exercises

The 26 postures that are Bikram Choudhury’s Beginning Yoga Series have been hand-picked and placed in a specific order, and were culled from the original 84 classic hatha yoga postures that Bikram Choudhury studied under his guru, Bishnu Gosh, in Calcutta, India. The series is bookended by two breathing exercises.

The ninety minute, twenty-six posture Bikram Yoga sequence is systematically and scientifically designed to stimulate each and every organ, gland, muscle and system of the human body, forming a comprehensive system of practical health-maintenance and disease prevention. The proper application of Bikram Yoga has been shown to consistently reverse the effects of aging, regulate metabolism, reduce the effects of stress and strain, and substantially aid in the alleviation of chronic symptoms for many practitioners. Each posture in the Bikram Method sequentially prepares the practitioner for the next, with the overall effect of the series relating directly to this scientifically-comprehensive and systematic approach.

Pranayama Breathing
(Standing Deep Breathing)

Good for the lungs and respiratory system

Helps lungs reach their maximum expansion capacity

Alleviates and prevents asthma, shortness of breath and nervousness

Oxygenates the blood, to increase the efficacy of all the following postures

(1) Ardha-Chandrasana
(Half-Moon Pose)

Heats up the body and starts the cardiovascular work

Stretches the spine in all four directions, waking up the central nervous system and loosening muscles throughout the body

Builds muscles that support the spine and opens the hips and shoulders, improving posture and skeletal alignment and relieving chronic back pain

Trims and shapes the waist-line

(2) Pada-Hastasana
(Hands to Feet)

Improves flexibility and restores elasticity of the spine

Aids in the flow of blood to the brain

Stretches entire backside of body, especially muscles and
ligaments of the legs (hamstrings) and lower back

(3) Utkatasana
(Awkward Pose)

Strengthens major muscle groups in the body: arms, legs, stomach, back and heart

Builds proper alignment in the knees, ankles, hips, and shoulders

Develops tremendous concentration and strength of will

(4) Garurasana
(Eagle Pose)

Improves mobility in the pelvic girdle and all 14 major joints (ankles, knees, hips, shoulders, scapulae, elbows and wrists)

Increases circulation to the heart and lungs, digestive system and sexual organs

Flushes the lymph nodes, boosting the immune system

Stimulates the transfer of serum calcium into the bones, preventing osteoperosis

(5) Dandayamana-Janushirasana
(Standing Head to Knee Pose)

Develops concentration, determination, patience and balance

Strengthens legs and abdomen

Increases the flexibility of the hamstrings, sciatic nerves and lower back

(6) Dandayamana-Dhanurasana
(Standing Bow Pulling Pose)

Increases circulation to the heart and lungs

Improves elasticity of the spine, hips and legs

Promotes grace and willpower and cultivates a strong mind-body connection

(7) Tuladandasana
(Balancing Stick Pose)

Increases blood flow throughout the body

Clears blockages in arteries, and is preventative against future cardiac problems